How to quickly and correctly pump up a wide back for a man?

Before learning how to properly pump up a wide and large back, men should find out why they need to pump this muscle at all.

For better absorption and retention of information, we are going to give you 4 reasons that can convince you to start rocking your back.

1. Your back muscles will be nice and wide.

All the guys would like to have such a back very much, as it can attract a lot of attention from the people around them.

2. Your back is your power base in any fight.

A strong and inflated back gives a person the ability to stay firmly on his feet in any physical confrontation. With a weak back, the human spine during any fight or sparring will be damaged.

3. The back is a muscle in which there is a concentration of almost all of your body strength.

The back muscles are actively involved in many physical processes. The back works with any raising or lowering of something.

It is possible that you are not a loader and you are unlikely to need a strong back in everyday life, but this does not negate the fact that you may have circumstances due to which you have to lift something heavy, for example, your girlfriend, when she it gets really bad.

4. Your back is a very vulnerable part of your body.

The back in its physiology is very mobile and therefore has a lot of large and small muscles.

The human back is very fragile, one unnatural and non-standard movement and you will pull your back or injure it. Therefore, swing your back and make it elastic so that it is adapted to any loads and conditions.

I hope we managed to convince you a little, and you have already begun, slowly, to collect your bag for the gym.

How to pump up your back in the gym?

In a rocking chair, you can pump up your back much easier than at home, since the gym has a lot of specialized simulators, barbells, and dumbbells.

Of course, you can pump up a big back due to the usual yard horizontal bar, but, nevertheless, there are many devices in the gym, thanks to which your spinal muscles will be much more beautiful and more prominent.

The most important thing is to perform all exercises with training devices very technically, efficiently and slowly so that your muscles are effectively worked out.

Back exercises

So, what exercises can you pump up your back and make it very large and toned?

Pulling up with a wide grip;
Bent over row;
Thrust of the upper block;
Horizontal pull.

1. Wide grip pull-up

Man throughout his life to something pulled up and stretched.

Thanks to this activity, our distant ancestors had strong and strong backs, as they often had to climb trees, rocks, and so on.

In order to pull yourself up, you need only a horizontal bar that is straight or bent in the limbs.

Technique:

Grab the ends of the bent horizontal bar and hang on it;
Take a deep breath and stretch your chest to the horizontal bar;
At the top, exhale and slowly lower your body down.

When lifting your body, try to bend your spine back a little so that your chest sticks out.

Before pulling up, be sure to warm up your back, as this exercise is heavy and you can stretch the spinal muscles.

Do pull-ups in the range of 6 to 8 times for 4 sets.

It happens that it is difficult for beginners or girls to do even one pull-up.

For these new athletes, the gyms have pull-ups on the simulator, where you can set your own weights.

2. Bent over row

The bent over row is a great basic exercise that we recommend doing after pull-ups.

Bent over rows are very difficult to perform because technically very few people perform the exercise correctly.

One of the reasons for improper execution is the thrust of the bar in jerks.

People very often take a heavy barbell, which is why they have to sharply lift it at the expense of their biceps.

Also, with such sharp movements, you can pull or injure your latissimus dorsi.

Technique:

Take a non-heavy barbell (up to 20-35 kg), place your feet shoulder-width apart and bend them at the knees;
Arch your lower back and tilt your torso forward so that it is almost parallel to the floor;
Inhale and slowly pull the bar towards your stomach;
At the top point, take your elbows as high as possible and try to bring your shoulder blades as close as possible so that your muscles contract;
From the top point, very slowly lower the bar down to your knees.

Do barbell rows in the range of 6 to 12 times in 4 working sets.

Each new workout, try to increase the weight on the bar and add pancakes of 2.5 kg.

3. Upper block pull

The pulldown is one of the most popular exercises in the gym, as almost every beginner athlete has performed this exercise.

The pull of the upper block develops the latissimus dorsi muscles well and this exercise is suitable for both beginners and girls.

Technique:

Sit at the simulator and grab the ends of the long handle;
Take a breath and slowly pull the handle from the simulator to your chest;
At the bottom point, hold the handle for 2-3 seconds, then slowly straighten your arms up.

Try to bend your spine back while pulling down so that your chest sticks out forward.

Do not place very heavy weights on the machine, as you will be pulling the handle with jerks that can injure your back and spine.

Do the pulldown of the upper block from 6 to 12 reps for 4 working sets.

4. Horizontal block pull

The horizontal block pull is a very useful exercise that will help to work out the spinal muscles and make them more prominent.

To perform such traction, you need a special simulator, which can be found in almost any civilized gym.

Technique:

Sit at the simulator and place your legs in such a way that they are slightly bent at the knees;
Grasp the handle and slowly pull it towards your stomach;
When the handle is near the stomach, try to slowly straighten your arms towards the handle of the simulator.

Your spine should be straight and slightly arched back, as this is the position in which the spinal muscles are best contracted in this exercise.

Try to pull with your elbows as far back as possible.

In no case do you lean your body back when pulling, as this will prevent your back from swinging.

In the exercise, try not to fully straighten your arms.

Do the pull of the horizontal block in the range from 6 to 12 times for 4 working exercises.

How to pump up your back at home?

In order to pump up your back at home, you need to do pull-ups on the horizontal bar, as well as do the “boat” exercise.

You can pump up your back on the horizontal bar, both at home and on the street.

Unfortunately, on the street you can only find classically flat horizontal bars, but, nevertheless, with the help of them you can strengthen your back and make it embossed.

The principle of doing pull-ups on the street or at home is approximately the same as in the gym, do pull-ups from 6 to 8 times in 4 sets.

With the help of the “boat” exercise, you can make your back strong, beautiful, and even.

Technique: